Eat more of the low-cal foods: Fruits and vegetables should take up more room on your plate than the higher calorie, higher fat foods.
Be discriminating: Don’t sample everything that is available.
Stake out a good position: You will be less tempted to eat too much if you aren’t standing right next to the food.
Divide and conquer: If you don’t eat the dessert you crave, you are more likely to binge later. Take a small piece or share with someone.
Sharpen your focus: Concentrate on family and friends, not the food.
Eat before you go: Don’t go to a party starving. Eat a hard-boiled egg and an apple, a banana with some peanut butter or a slice of turkey. The protein will fill you up for few calories. You’ll be less likely to binge if you’re not overly hungry.
Treat appetizers as a meal: If you’re going to eat 400 calories worth of appetizers, know that that’s your dinner. Don’t expect to go home and eat a “real” meal.
Survey the spread before you fill your plate: Confronted by so many rich foods, you might want to start piling up the food, but stop and take a deep breath. Think before you serve yourself (and try to serve yourself, so you control the serving size).
Keep track of what you’re eating: Don’t mindlessly eat, and try not to eat and make conversation at the same time. If your eating and drinking is spread out, you might not realize how many calories you’re eating. Just because you’re not eating an entire meal doesn’t mean that those are free calories.
Use a smaller plate: Or commit to just one round of food. Don’t pile your food so high that’s it’s falling off the plate.
Be choosy: and stick to proper serving sizes. Take only those foods you really like, and don’t overload on them.